LYING LEG RAISE

LYING LEG RAISE - Double Leg Pressouts

STEP 1Begin by lying on your back with your knees in towards your chest. Place your arms flat on the ground.
STEP 2Kick your legs out until they are almost straight. Keep your back flat during the entire movement.
STEP 3Bring your legs back and repeat for the prescribed number of repetitions.
Special Notes
If you are having difficulties keeping your back straight, try lowering your legs a bit less. Simply shorten the movement. To increase the level of difficulty, lower your legs closer to the floor.

Another way to increase the level of difficulty, should you find this exercise too easy, is to strap on some ankle weights around your ankles. This will add to the difficulty level just enough to keep you challenged. Pushing yourself is the key to any exercise regiment and this exercise is not exception. If it feels too easy then up the ante by adding more weight.

Furthermore, keep in mind that it's not necessary to lift your head off the floor while executing this exercise. In fact, in doing so you will only strain your neck muscles. Thus, keep your head on the mat and perform this exercise with your head comfortably rested.

Finally, some people like to place a folded towel or yoga mat under their back for extra comfort. Most people simply place their palms under their backs. In any case, if your back is not completely comfortable and you feel you need extra lumbar support place something under you lower back area.






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